New Ulm CrossFit – WOD

Warm-up

4:00

8 Squat Jumps

6 Push-ups

20 Singles

10 DL (Bar)

Mobility

PVC Fr R

Ankle

Weightlifting

OT :90, Not Tng

Squat Clean (5 x 2 @ 80%)

Squat Clean (3 x 3 @ 80%)

Power Clean (5 x 2 @ 80%)

Power Clean (3 x 3 @ 80%)

Clean Pull (5 x 3 @ 90%)

:02 Pause at the Knee

Metcon

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

5 Power Cleans 135/95

25 Dubs